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OCT.11.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

In teams of 2 (split work as needed)

200 Single Unders

100 Lunges

40/30 Cal Bike

20 (EACH) Synchro Bicep Curls

10 Synchro High Five push-ups (slap at top of PU)

—-

Grab KB/DB for Workout & Go over WOD movements

Metcon (No Measure)

STRENGTH

2 ROUNDS FOR QUALITY

10 Single Arm Strict Press (each arm)

10 KB Upright Row (heavy)

10 Strict Dips

10 Single Arm RIng Rows (each arm)

Metcon (AMRAP – Reps)

AMRAP x 15 MINUTES

20 Air Squats

15 Wall Ball (20/14)

10/8 Calorie Bike